Breathing exercise · 4 · 8
4-8 breathing — 4 · 8 — for overwhelm, on a low-energy afternoon
Simple counts — 4 · 8 — and a circle that keeps time.
Follow the circle. It counts for you.
How it works
Breathe in for 4, then let the breath go for 8 counts. Low-energy afternoons are what this was written for. Stay with what you can actually feel.
Why it can help
If you are feeling revved up, this is one of the fastest honest ways to take the edge off without pretending.
The pattern, in seconds
| Phase | Length | Starts at |
|---|---|---|
| Inhale | 4s | 0s |
| Exhale | 8s | 4s |
One round is 12 seconds. At the default 10 rounds this practice runs 120 seconds — about 2 minutes — plus a breath or two of ordinary breathing between rounds.
Good for
- when you are the only person awake in the house
- when you have been given bad news and need to keep functioning
- before you walk into a room full of people
Tips
- Notice which part of the breath feels tight, and reduce that count first.
- Count in your head, or let the circle on this page count for you.
- No holds means no buildup. The rhythm does all the work.
Please note
If holding your breath makes you dizzy or uncomfortable, skip the holds entirely and breathe slowly and evenly instead. Never push through lightheadedness. If you are pregnant, or manage a heart, blood pressure or lung condition, check with a doctor before doing breath holds.